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Foot Fitness for Life
Eat Right . . . Your Feet Will Thank You
Osteoporosis is a disease of progressive bone loss associated
with an increased risk of fractures. It literally means "porous
bone." The disease often develops unnoticed over many years, with
no symptoms or discomfort, until a fracture occurs.
One of the first places one may see the effects of osteoporosis
is in the feet. A stress fracture in the foot is often the first
sign.
There is a lot you can do throughout your life to prevent osteoporosis,
slow its progression and protect yourself from fractures.
Include adequate amounts of calcium and vitamin D in your
diet.
During the growing years, your body needs calcium to build strong
bones and to create a supply of calcium reserves. Building bone
mass when you are young is a good investment for your future.
Inadequate calcium during growth can contribute to the development
of osteoporosis later in life.
Whatever your age or health status, you need calcium to keep your
bones healthy. Calcium continues to be an essential nutrient after
growth because the body loses calcium every day. Although calcium
can't prevent gradual bone loss after menopause, it continues
to play an essential role in maintaining bone quality. Even if
you've gone through menopause or already have osteoporosis, increasing
your intake of calcium and vitamin D can decrease your risk of
fracture.
How much calcium you need will vary depending on your age and
other factors. The National Academy of Sciences makes the following
recommendations regarding daily intake of calcium:
- Males and females 9 to 18 years: 1,300 mg per day
- Women and men 19 to 50 years: 1,000 mg per day
- Pregnant or nursing women up to age 18: 1,300 mg per day
- Pregnant or nursing women 19 to 50 years: 1,000 mg per day
- Women and men over 50: 1,200 mg per day
Dairy products, including yogurt and cheese, are excellent sources
of calcium. An eight-ounce glass of milk contains about 300 mg
of calcium. Other calcium-rich foods include sardines with bones
and green leafy vegetables, including broccoli and collard greens.
If your diet doesn't contain enough calcium, dietary supplements
can help. Talk to your doctor before taking a calcium supplement.
Vitamin D helps your body absorb calcium. The recommendation for
vitamin D is 200-600 iu daily. Supplemented dairy products are
an excellent source of vitamin D. (A cup of milk contains 100
iu. A multivitamin contains 400 iu of vitamin D.) Vitamin supplements
can be taken if your diet doesn't contain enough of this nutrient.
Again, consult with your doctor before taking a vitamin supplement.
Too much vitamin D can be toxic.
Exercise regularly
Like muscles, bones need exercise to stay strong. No matter what
your age, exercise can help you minimize bone loss while providing
many additional health benefits. Doctors believe that a program
of moderate, regular exercise (three to four times a week) is
effective for the prevention and management of osteoporosis. Weight
bearing exercises such as walking, jogging, hiking, climbing stairs,
dancing, treadmill exercises, and weight lifting are probably
best. Falls account for 50 percent of fractures, therefore, even
if you have low bone density you can prevent fractures if you
avoid falls. Programs that emphasize balance training, especially,
Tai Chi, should be emphasized. Consult your doctor before beginning
any exercise program.
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Last updated:
November 25, 2003
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